Press & SL hinge strength + AMRAP
2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15 Russian kettlebell swings
+
Every 3:00 for 15:00 (5 sets):
2-3 close-grip bench press, 3011
8-12 steps DB death march
+
AMRAP in 8:00:
800′ shuttle run (16 x 25′ out & back)
20 single-arm DB hang clean to overhead – switch arms every 5 reps
400′ shuttle run (8 x 25′ out & back
max in remaining time alteranting single-arm DB Devil’s press
+
3 sets:
20 light band face pulls
:30 hollow rock or hollow hold or 10 slow V ups
OR
mobility work
*both if time allows